{"id":1520,"date":"2026-05-26T13:24:59","date_gmt":"2026-05-26T13:24:59","guid":{"rendered":"https:\/\/lean-app.com\/calculateur-tdee\/"},"modified":"2026-09-01T07:18:01","modified_gmt":"2026-09-01T07:18:01","slug":"calculateur-tdee","status":"publish","type":"post","link":"https:\/\/lean-app.com\/pt\/calculateur-tdee\/","title":{"rendered":"Calculadora TDEE: a f\u00f3rmula mais precisa (com gordura corporal real)"},"content":{"rendered":"<!DOCTYPE html>\n<html lang=\"fr\">\n<head>\n\t<meta charset=\"UTF-8\">\n\t<meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\">\n\t<title>Calculateur TDEE avanc\u00e9<\/title>\n\t<script src=\"https:\/\/cdn.jsdelivr.net\/npm\/chart.js\"><\/script>\n\t<style>\n\t\t\/* --- Design Variables --- *\/\n\t\t:root {\n\t\t\t--primary-color: #005A9C;\n\t\t\t--secondary-color: #E3E3FD;\n\t\t\t--background-color: #F8F8F9;\n\t\t\t--text-color: #161616;\n\t\t\t--light-text-color: #6c757d;\n\t\t\t--border-color: #dee2e6;\n\t\t\t--white-color: #fff;\n\t\t\t--success-color: #1F883D;\n\t\t\t--danger-color: #D92D20;\n\t\t\t--shadow: 0 8px 25px rgba(0, 0, 0, 0.08);\n\t\t\t--border-radius: 12px;\n\t\t}\n\n\t\t\/* --- General Styles --- *\/\n\t\t* {\n\t\t\tbox-sizing: border-box;\n\t\t}\n\n\t\tbody {\n\t\t\tfont-family: -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Helvetica, Arial, sans-serif;\n\t\t\tbackground-color: var(--background-color);\n\t\t\tcolor: var(--text-color);\n\t\t\tmargin: 0;\n\t\t\tpadding: 1rem;\n\t\t}\n\n\t\t\/* --- Main Container --- *\/\n\t\t.calculator-container {\n\t\t\tmax-width: 800px;\n\t\t\tmargin: auto;\n\t\t\tbackground-color: var(--white-color);\n\t\t\tborder-radius: var(--border-radius);\n\t\t\tbox-shadow: var(--shadow);\n\t\t\toverflow: hidden;\n\t\t}\n\n\t\t\/* --- Header --- *\/\n\t\t.calculator-header {\n\t\t\tpadding: 2rem;\n\t\t\tbackground: linear-gradient(to right, #F2A672, #EB5E91, #7A8EA3, #57BEB3);\n\t\t\tcolor: var(--white-color);\n\t\t}\n\t\t.calculator-header h1 {\n\t\t\tmargin: 0;\n\t\t\tfont-size: 2em;\n\t\t\tfont-weight: 700;\n\t\t\tcolor: var(--white-color); \/* Ensures title is white *\/\n\t\t}\n\t\t.calculator-header p {\n\t\t\tmargin: 0.5rem 0 0;\n\t\t\topacity: 0.9;\n\t\t\tfont-size: 1.1em;\n\t\t}\n\n\t\t\/* --- Form & Sections --- *\/\n\t\t#tdee-form {\n\t\t\tpadding: 2rem;\n\t\t}\n\n\t\tfieldset {\n\t\t\tborder: 1px solid var(--border-color);\n\t\t\tborder-radius: var(--border-radius);\n\t\t\tpadding: 1.5rem;\n\t\t\tmargin-bottom: 2rem;\n\t\t}\n\t\tlegend {\n\t\t\tfont-size: 1.25em;\n\t\t\tfont-weight: 700;\n\t\t\tcolor: var(--primary-color);\n\t\t\tpadding: 0 0.5rem;\n\t\t}\n\t\t\n\t\t.form-grid {\n\t\t\tdisplay: grid;\n\t\t\tgrid-template-columns: repeat(auto-fit, minmax(220px, 1fr));\n\t\t\tgap: 1.5rem;\n\t\t}\n\n\t\t.input-group {\n\t\t\tdisplay: flex;\n\t\t\tflex-direction: column;\n\t\t}\n\t\t.input-group label {\n\t\t\tfont-weight: 600;\n\t\t\tmargin-bottom: 0.5rem;\n\t\t}\n\t\t.input-group label .unit {\n\t\t\tfont-weight: 400;\n\t\t\tcolor: var(--light-text-color);\n\t\t}\n\t\t.input-group input, .input-group select {\n\t\t\twidth: 100%;\n\t\t\tpadding: 0.75rem;\n\t\t\tborder: 1px solid var(--border-color);\n\t\t\tborder-radius: 8px;\n\t\t\tfont-size: 1em;\n\t\t\tbox-sizing: border-box;\n\t\t\ttransition: border-color 0.2s, box-shadow 0.2s;\n\t\t}\n\t\t.input-group input:focus, .input-group select:focus {\n\t\t\toutline: none;\n\t\t\tborder-color: var(--primary-color);\n\t\t\tbox-shadow: 0 0 0 3px var(--secondary-color);\n\t\t}\n\n\t\t\/* --- CTA for Lean App --- *\/\n\t\t#cta-lean, .cta-tracking {\n\t\t\tdisplay: grid;\n\t\t\tgrid-template-columns: auto 1fr auto;\n\t\t\talign-items: center;\n\t\t\tgap: 1.5rem;\n\t\t\tmargin-top: 1rem;\n\t\t\tbackground-color: #f8f9fa;\n\t\t\tpadding: 1.5rem;\n\t\t\tborder-radius: var(--border-radius);\n\t\t}\n\t\t\/* Images principales des deux CTA \u2013 m\u00eame logique que le \u201cmarquee-banner\u201d *\/\n#cta-lean .cta-col-left picture,\n#cta-lean .cta-col-left picture>img,\n#cta-lean .cta-col-left .promo-image-main,\n.cta-tracking .cta-col-left picture,\n.cta-tracking .cta-col-left picture>img,\n.cta-tracking .cta-col-left .promo-image-main{\n    max-width:300px;          \/* limite la largeur, comme dans l\u2019exemple *\/\n    max-height:200px;         \/* garde la hauteur max d\u00e9j\u00e0 pr\u00e9vue *\/\n    width:100%;               \/* occupe toute la colonne sans d\u00e9passer *\/\n    height:auto;\n    display:block;\n    border-radius:12px;\n}\n\n\t\t#cta-lean .cta-col-center, .cta-tracking .cta-col-center {\n\t\t\ttext-align: center;\n\t\t}\n\t\t#cta-lean .cta-col-center p, .cta-tracking .cta-col-center p {\n\t\t\tmargin: 0 0 1rem 0;\n\t\t\tfont-size: 1em;\n\t\t\tline-height: 1.4;\n\t\t}\n\t\t#cta-lean .cta-buttons, .cta-tracking .cta-buttons {\n\t\t\tdisplay: flex;\n\t\t\tgap: 0.75rem;\n\t\t\tjustify-content: center;\n\t\t\talign-items: center;\n\t\t}\n\t\t#cta-lean .cta-buttons img, .cta-tracking .cta-buttons img {\n\t\t\theight: 40px;\n\t\t}\n\t\t#cta-lean .cta-col-right, .cta-tracking .cta-col-right {\n\t\t\tdisplay: flex;\n\t\t\tflex-direction: column;\n\t\t\talign-items: center;\n\t\t\tgap: 0.5rem;\n\t\t}\n\t\t#cta-lean .cta-col-right .promo-logo-small, .cta-tracking .cta-col-right .promo-logo-small {\n\t\t\tmax-height: 80px;\n\t\t}\n\t\t#cta-lean .cta-col-right span, .cta-tracking .cta-col-right span {\n\t\t\tfont-weight: 600;\n\t\t\tfont-size: 1.1em;\n\t\t\tcolor: var(--primary-color);\n\t\t}\n\n\n\t\t\/* --- Intensity Slider --- *\/\n\t\t#intensity-group {\n\t\t\ttransition: opacity 0.3s ease;\n\t\t}\n\t\t#intensity-slider {\n\t\t\twidth: 100%;\n\t\t}\n\t\t#slider-value {\n\t\t\tfont-weight: 700;\n\t\t\tcolor: var(--primary-color);\n\t\t\tfont-size: 1.1em;\n\t\t}\n\n\t\t\/* --- Button & Error Message --- *\/\n\t\t.submit-btn {\n\t\t\twidth: 100%;\n\t\t\tpadding: 1rem;\n\t\t\tfont-size: 1.2em;\n\t\t\tfont-weight: 700;\n\t\t\tbackground: linear-gradient(to right, #F2A672, #EB5E91, #7A8EA3, #57BEB3);\n\t\t\tcolor: var(--white-color);\n\t\t\tborder: none;\n\t\t\tborder-radius: 8px;\n\t\t\tcursor: pointer;\n\t\t\ttransition: filter 0.2s, transform 0.1s;\n\t\t}\n\t\t.submit-btn:hover {\n\t\t\tfilter: brightness(1.1);\n\t\t}\n\t\t\n\t\t#error-message {\n\t\t\tcolor: var(--danger-color);\n\t\t\ttext-align: center;\n\t\t\tmargin-top: 1rem;\n\t\t\tdisplay: none;\n\t\t\tfont-weight: 500;\n\t\t}\n\t\t\n\t\t\/* --- Results Section --- *\/\n\t\t#results {\n\t\t\tdisplay: none;\n\t\t\tpadding: 1.5rem;\n\t\t\tbackground-color: var(--background-color);\n\t\t}\n\t\t.results-summary {\n\t\t\tdisplay: grid;\n\t\t\tgrid-template-columns: repeat(auto-fit, minmax(200px, 1fr));\n\t\t\tgap: 1.5rem;\n\t\t\tmargin-bottom: 2rem;\n\t\t}\n\t\t.result-card {\n\t\t\tpadding: 1.5rem;\n\t\t\tborder-radius: var(--border-radius);\n\t\t\ttext-align: center;\n\t\t\tbackground-color: var(--white-color);\n\t\t}\n\t\t.result-card h3 {\n\t\t\tmargin: 0 0 0.5rem;\n\t\t\tfont-size: 1rem;\n\t\t\tfont-weight: 600;\n\t\t\ttext-transform: uppercase;\n\t\t\tletter-spacing: 0.5px;\n\t\t\tcolor: var(--light-text-color);\n\t\t}\n\t\t.result-card .value {\n\t\t\tfont-size: 2.2em;\n\t\t\tfont-weight: 700;\n\t\t}\n\t\t.result-card .unit {\n\t\t\tfont-size: 1rem;\n\t\t\topacity: 0.8;\n\t\t}\n\t\t#maintenance-card { background-color: #e3f2fd; color: #0d47a1; }\n\t\t#goal-card.deficit { background-color: var(--secondary-color); color: var(--primary-color); }\n\t\t#goal-card.maintenance { background-color: #e8f5e9; color: var(--success-color); }\n\t\t#goal-card.surplus { background-color: #ffebee; color: var(--danger-color); }\n\t\t\n\t\t#chart-container {\n\t\t\tmargin-top: 2rem;\n\t\t}\n\t\t\n\t\t#breakdown-section, #macros-section, #body-stats-section, .cta-secondary, #tracking-tools-section, #seo-article-section {\n\t\t\tmargin-top: 3rem;\n\t\t\tpadding-top: 3rem;\n\t\t\tborder-top: 1px solid var(--border-color);\n\t\t}\n\n\t\t#breakdown-section {\n\t\t\tdisplay: grid;\n\t\t\tgrid-template-columns: repeat(auto-fit, minmax(300px, 1fr));\n\t\t\tgap: 2rem;\n\t\t\talign-items: center;\n\t\t}\n\t\t#breakdown-text ul {\n\t\t\tlist-style: none;\n\t\t\tpadding: 0;\n\t\t\tmargin: 0;\n\t\t}\n\t\t#breakdown-text li {\n\t\t\tdisplay: flex;\n\t\t\tjustify-content: space-between;\n\t\t\tfont-size: 1.1em;\n\t\t\tpadding: 0.75rem;\n\t\t\tborder-radius: 8px;\n\t\t}\n\t\t#breakdown-text li:nth-child(odd) {\n\t\t\tbackground-color: var(--white-color);\n\t\t}\n\t\t#breakdown-text li span:last-child {\n\t\t\tfont-weight: 700;\n\t\t}\n\n\t\t\/* --- Second CTA --- *\/\n\t\t.cta-secondary {\n\t\t\tpadding: 2rem;\n\t\t\ttext-align: center;\n\t\t\tbackground-color: var(--white-color);\n\t\t\tborder-radius: var(--border-radius);\n\t\t}\n\t\t.cta-secondary h3 {\n\t\t\tmargin: 0 auto 1.5rem auto;\n\t\t\tmax-width: 500px;\n\t\t\tfont-size: 1.2em;\n\t\t\tline-height: 1.5;\n\t\t\tcolor: var(--text-color);\n\t\t\tfont-weight: 600;\n\t\t}\n\t\t.cta-secondary .cta-buttons {\n\t\t\tjustify-content: center;\n\t\t\tmargin-bottom: 1.5rem;\n\t\t\tdisplay: flex;\n\t\t\tgap: 0.75rem;\n\t\t\talign-items: center;\n\t\t}\n\t\t.cta-secondary .cta-buttons img {\n\t\t\theight: 40px;\n\t\t}\n\t\t.cta-secondary .cta-secondary-image {\n\t\t\tmax-width: 100%;\n\t\t\tborder-radius: var(--border-radius);\n\t\t\tmargin-top: 1rem;\n\t\t}\n\n\t\t\/* --- Macros Section --- *\/\n\t\t#macros-section {\n\t\t\ttext-align: center;\n\t\t}\n\t\t#macros-section h2 {\n\t\t\tmargin: 0 0 0.5rem 0;\n\t\t\tfont-size: 1.5em;\n\t\t}\n\t\t.macros-subtitle {\n\t\t\tmargin: 0 0 2rem 0;\n\t\t\tcolor: var(--light-text-color);\n\t\t}\n\t\t.macros-grid {\n\t\t\tdisplay: grid;\n\t\t\tgrid-template-columns: repeat(auto-fit, minmax(220px, 1fr));\n\t\t\tgap: 1.5rem;\n\t\t}\n\t\t.macro-card {\n\t\t\tbackground-color: var(--white-color);\n\t\t\tpadding: 1.5rem;\n\t\t\tborder-radius: var(--border-radius);\n\t\t\ttext-align: left;\n\t\t\tborder: 1px solid var(--border-color);\n\t\t}\n\t\t.macro-card h3 {\n\t\t\ttext-align: center;\n\t\t\tmargin: 0 0 0.5rem 0;\n\t\t\tcolor: var(--primary-color);\n\t\t}\n\t\t.macro-card canvas {\n\t\t\tmax-height: 140px;\n\t\t\tmargin: 0.5rem auto 1rem auto;\n\t\t}\n\t\t.macro-card .macro-ratio {\n\t\t\ttext-align: center;\n\t\t\tfont-size: 0.85em;\n\t\t\tcolor: var(--light-text-color);\n\t\t\tmargin-bottom: 1.5rem;\n\t\t}\n\t\t.macro-card ul {\n\t\t\tlist-style: none;\n\t\t\tpadding: 0;\n\t\t\tmargin: 0;\n\t\t\tdisplay: flex;\n\t\t\tflex-direction: column;\n\t\t\tgap: 0.75rem;\n\t\t}\n\t\t.macro-card li {\n\t\t\tdisplay: flex;\n\t\t\tjustify-content: space-between;\n\t\t\tfont-size: 1.1em;\n\t\t}\n\t\t.macro-card li span:last-child {\n\t\t\tfont-weight: 700;\n\t\t}\n\n\t\t\/* --- Body Stats Section --- *\/\n\t\t#body-stats-section {\n\t\t\ttext-align: center;\n\t\t}\n\t\t #body-stats-section h2 {\n\t\t\tmargin: 0 0 2rem 0;\n\t\t\tfont-size: 1.5em;\n\t\t}\n\t\t.body-stats-container {\n\t\t\tdisplay: flex;\n\t\t\tflex-direction: column;\n\t\t\tgap: 1.5rem;\n\t\t}\n\t\t.stat-card {\n\t\t\tbackground: var(--white-color);\n\t\t\tpadding: 1.5rem;\n\t\t\tborder-radius: var(--border-radius);\n\t\t}\n\t\t.stat-card h3 {\n\t\t\ttext-align: center;\n\t\t\tmargin: 0 0 0.5rem 0;\n\t\t\tfont-size: 1.2em;\n\t\t}\n\t\t.stat-card .main-value {\n\t\t\tfont-size: 2.2em;\n\t\t\tfont-weight: 700;\n\t\t\tmargin-bottom: 0.25rem;\n\t\t}\n\t\t.stat-card .sub-value {\n\t\t\tcolor: var(--light-text-color);\n\t\t\tmargin-bottom: 1rem;\n\t\t}\n\t\t.stat-card .stat-explanation {\n\t\t\tfont-size: 0.9em;\n\t\t\tcolor: var(--light-text-color);\n\t\t\tmax-width: 600px;\n\t\t\tmargin: 0 auto 1.5rem auto;\n\t\t\tline-height: 1.5;\n\t\t}\n\t\t.stat-card ul {\n\t\t\tlist-style: none;\n\t\t\tpadding: 1rem;\n\t\t\tmargin: 0;\n\t\t\tfont-size: 0.9em;\n\t\t\tbackground-color: var(--background-color);\n\t\t\tborder-radius: 8px;\n\t\t}\n\t\t.stat-card ul li {\n\t\t\tdisplay: flex;\n\t\t\tjustify-content: space-between;\n\t\t\tpadding: 0.5rem 0;\n\t\t\tborder-bottom: 1px solid #e0e0e0;\n\t\t}\n\t\t  .stat-card ul li:last-child {\n\t\t\tborder-bottom: none;\n\t\t}\n\t\t\/* New colors for stats *\/\n\t\t#ideal-weight-card { background-color: #e6f4ff; border: 1px solid #b3d9ff; }\n\t\t#ideal-weight-card .main-value { color: #005a9c; }\n\t\t#bmi-card { background-color: #fffbe6; border: 1px solid #ffe580; }\n\t\t#bmi-card .main-value { color: #d46b08; }\n\t\t#mmp-card { background-color: #f6f2ff; border: 1px solid #d9b3ff; }\n\t\t#mmp-card .main-value { color: #531dab; }\n\n\t\t\/* --- Calorie Tracking Tools Section --- *\/\n\t\t#tracking-tools-section {\n\t\t\ttext-align: center;\n\t\t}\n\t\t#tracking-tools-section h2 {\n\t\t\tmargin: 0 0 2rem 0;\n\t\t\tfont-size: 1.5em;\n\t\t}\n\t\t.tracking-method {\n\t\t\tmargin-bottom: 2.5rem;\n\t\t}\n\t\t.tracking-method h3 {\n\t\t\ttext-align: left;\n\t\t\tmargin: 0 0 1.5rem 0;\n\t\t\tfont-size: 1.2em;\n\t\t\tcolor: var(--primary-color);\n\t\t}\n\t\t.tracking-method-content {\n\t\t\tdisplay: grid;\n\t\t\tgrid-template-columns: 1fr 2fr;\n\t\t\tgap: 1.5rem;\n\t\t\talign-items: center;\n\t\t\tbackground-color: var(--white-color);\n\t\t\tpadding: 1.5rem;\n\t\t\tborder-radius: var(--border-radius);\n\t\t\tborder: 1px solid var(--border-color);\n\t\t}\n\t\t.tracking-qualities ul {\n\t\t\tlist-style: none;\n\t\t\tpadding: 0;\n\t\t\tmargin: 0;\n\t\t\tdisplay: flex;\n\t\t\tflex-direction: column;\n\t\t\tgap: 0.75rem;\n\t\t\ttext-align: left;\n\t\t}\n\t\t.tracking-qualities li {\n\t\t\tdisplay: flex;\n\t\t\tjustify-content: space-between;\n\t\t\talign-items: center;\n\t\t}\n\t\t.rating {\n\t\t\tfont-size: 0.8em;\n\t\t\tfont-weight: 600;\n\t\t\tpadding: 0.25rem 0.6rem;\n\t\t\tborder-radius: 12px;\n\t\t\ttext-transform: capitalize;\n\t\t}\n\t\t.rating-medium { background-color: #fffbe6; color: #d46b08; border: 1px solid #ffe580; }\n\t\t.rating-good { background-color: #f6ffed; color: #389e0d; border: 1px solid #b7eb8f; }\n\t\t.rating-very-good { background-color: #e6f7ff; color: #005a9c; border: 1px solid #91d5ff; }\n\n\t\t.tracking-images {\n\t\t\tdisplay: flex;\n\t\t\tgap: 1rem;\n\t\t\tjustify-content: center;\n\t\t\tflex-wrap: wrap;\n\t\t}\n\t\t.tracking-images img {\n\t\t\tmax-width: 100%;\n\t\t\theight: auto;\n\t\t\tmax-height: 250px; \/* Control image size *\/\n\t\t\tborder-radius: 8px;\n\t\t\tbox-shadow: 0 4px 10px rgba(0,0,0,0.1);\n\t\t}\n\n\t\t\/* --- SEO Article Section --- *\/\n\t\t#seo-article-section {\n\t\t\ttext-align: left;\n\t\t\tline-height: 1.7;\n\t\t\tpadding: 1.5rem;\n\t\t}\n\t\t#seo-article-section h2, #seo-article-section h3 {\n\t\t\ttext-align: center;\n\t\t\tmargin-top: 2rem;\n\t\t\tmargin-bottom: 1rem;\n\t\t}\n\t\t#seo-article-section p {\n\t\t\tmargin-bottom: 1rem;\n\t\t}\n\t\t#seo-article-section ul {\n\t\t\tmargin-bottom: 1rem;\n\t\t\tpadding-left: 20px;\n\t\t}\n\n\t\t\/* --- RESPONSIVE STYLES --- *\/\n\t\t@media (max-width: 768px) {\n\t\t\tbody {\n\t\t\t\tpadding: 0.5rem;\n\t\t\t\tfont-size: 15px; \/* Adjust base font size for mobile *\/\n\t\t\t}\n\t\t\t.calculator-container {\n\t\t\t\tborder-radius: 0;\n\t\t\t}\n\t\t\t.calculator-header, #tdee-form, #results, #seo-article-section {\n\t\t\t\tpadding: 1.2rem;\n\t\t\t}\n\t\t\t.calculator-header h1 {\n\t\t\t\tfont-size: 1.7em;\n\t\t\t}\n\t\t\t.calculator-header p {\n\t\t\t\tfont-size: 1em;\n\t\t\t}\n\t\t\t\n\t\t\tlegend {\n\t\t\t\tfont-size: 1.15em;\n\t\t\t}\n\t\t\tfieldset {\n\t\t\t\tpadding: 1rem;\n\t\t\t\tmargin-bottom: 1.5rem;\n\t\t\t}\n\t\t\t.form-grid, .results-summary, .macros-grid {\n\t\t\t\tgap: 1rem;\n\t\t\t}\n\n\t\t\t#cta-lean, .cta-tracking {\n\t\t\t\tgrid-template-columns: 1fr;\n\t\t\t\tgap: 1rem;\n\t\t\t\ttext-align: center;\n\t\t\t\tpadding: 1rem;\n\t\t\t}\n\t\t\t#cta-lean .cta-col-left, .cta-tracking .cta-col-left {\n\t\t\t\torder: 2;\n\t\t\t\tmargin: 0 auto;\n\t\t\t}\n\t\t\t#cta-lean .cta-col-center, .cta-tracking .cta-col-center {\n\t\t\t\torder: 1;\n\t\t\t}\n\t\t\t#cta-lean .cta-col-right, .cta-tracking .cta-col-right {\n\t\t\t\torder: 3;\n\t\t\t}\n\t\t\t#cta-lean .cta-col-left .promo-image-main, .cta-tracking .cta-col-left .promo-image-main {\n\t\t\t\tmax-height: 160px;\n\t\t\t}\n\t\t\t#cta-lean .cta-buttons img, .cta-tracking .cta-buttons img, .cta-secondary .cta-buttons img {\n\t\t\t\theight: 38px;\n\t\t\t}\n\t\t\t\n\t\t\t.result-card {\n\t\t\t\tpadding: 1rem;\n\t\t\t}\n\t\t\t.result-card h3 {\n\t\t\t\tfont-size: 0.85rem;\n\t\t\t}\n\t\t\t.result-card .value {\n\t\t\t\tfont-size: 1.9em;\n\t\t\t}\n\t\t\t.result-card .unit {\n\t\t\t\tfont-size: 0.9rem;\n\t\t\t}\n\t\t\t\n\t\t\t\/* Hides the projection chart on mobile *\/\n\t\t\t#chart-container {\n\t\t\t\tdisplay: none;\n\t\t\t}\n\n\t\t\t#breakdown-section, #macros-section, #body-stats-section, .cta-secondary, #tracking-tools-section {\n\t\t\t\tmargin-top: 2rem;\n\t\t\t\tpadding-top: 2rem;\n\t\t\t}\n\t\t\t\n\t\t\t.cta-secondary h3 {\n\t\t\t\tfont-size: 1.1em;\n\t\t\t}\n\t\t\t.cta-secondary .cta-secondary-image {\n\t\t\t\tmax-width: 90%;\n\t\t\t}\n\t\t\t\n\t\t\t.macro-card {\n\t\t\t\tpadding: 1rem;\n\t\t\t}\n\t\t\t.macro-card li {\n\t\t\t\tfont-size: 1em;\n\t\t\t}\n\t\t\t.macro-card canvas {\n\t\t\t\tmax-height: 120px;\n\t\t\t}\n\n\t\t\t.stat-card {\n\t\t\t\tpadding: 1rem;\n\t\t\t}\n\t\t\t.stat-card .main-value {\n\t\t\t\tfont-size: 1.9em;\n\t\t\t}\n\t\t\t.stat-card .stat-explanation, .stat-card ul {\n\t\t\t\tfont-size: 0.85em;\n\t\t\t}\n\t\t\t\n\t\t\t.tracking-method-content {\n\t\t\t\tgrid-template-columns: 1fr;\n\t\t\t\tpadding: 1rem;\n\t\t\t}\n\t\t\t.tracking-qualities {\n\t\t\t\tmargin-bottom: 1.5rem;\n\t\t\t}\n\t\t\t.tracking-images img {\n\t\t\t\tmax-height: 180px; \/* Reduced image height *\/\n\t\t\t}\n\t\t\t .cta-buttons {\n\t\t\t\tflex-direction: column;\n\t\t\t}\n\t\t}\n\/* \u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\n   HARD FIX IMAGIFY \u2013 contraint vraiment <picture> + <img>\n   (\u00e9crase les styles inline que le plugin injecte)\n\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500 *\/\n.calculator-container picture,\n.calculator-container picture > img,\n#cta-lean .cta-col-left picture,\n#cta-lean .cta-col-left picture > img,\n#cta-lean .cta-col-left .promo-image-main,\n.cta-tracking .cta-col-left picture,\n.cta-tracking .cta-col-left picture > img,\n.cta-tracking .cta-col-left .promo-image-main,\n\/* \u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\n   Correctifs : tracking, logo Lean, image CTA secondaire\n\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500\u2500 *\/\n.tracking-images picture,\n.tracking-images picture > img,\n.tracking-images img {\n    width: auto !important;\n    max-width: 100% !important;\n    max-height: 250px !important; \/* revient \u00e0 la hauteur d\u2019origine *\/\n    object-fit: cover !important; \/* \u00e9vite le \u00ab boxing \u00bb disgracieux *\/\n}\n\n\/* \u2500\u2500\u2500 Centrage horizontal de l\u2019image CTA secondaire \u2500\u2500\u2500 *\/\n.cta-secondary .cta-secondary-image,\n.cta-secondary picture,\n.cta-secondary picture img{\n    display:block !important;     \/* force le comportement bloc *\/\n    margin:1rem auto 0 !important;\/* centre horizontalement *\/\n    width:auto !important;        \/* respecte le ratio *\/\n    max-width:90% !important;     \/* limite la largeur *\/\n    object-fit:contain !important;\n}\n\n\n\/* \u2500\u2500\u2500 Fix logo Lean (compatible <picture> ou <img> apr\u00e8s Imagify) \u2500\u2500\u2500 *\/\n.promo-logo-small,\n.promo-logo-small img{\n    height:80px !important;\n    max-height:80px !important;\n    width:auto !important;\n    max-width:none !important;\n    object-fit:contain !important;\n}\n\n\n\t<\/style>\n<\/head>\n<body>\n\n\t<div class=\"calculator-container\">\n\t\t<header class=\"calculator-header\">\n\t\t\t<h1>Calculadora TDEE<\/h1>\n\t\t\t<p>Defina seu objetivo e visualize seu progresso.<\/p>\n\t\t<\/header>\n\n\t\t<form id=\"tdee-form\" action=\"\">\n\t\t\t<fieldset>\n\t\t\t\t<legend>\u2699\ufe0f Unidades<\/legend>\n\t\t\t\t <div class=\"input-group\">\n\t\t\t\t\t<select id=\"units\">\n\t\t\t\t\t\t<option value=\"metric\" selected>M\u00e9trico (kg, cm)<\/option>\n\t\t\t\t\t\t<option value=\"imperial\">Imperial (lbs, in)<\/option>\n\t\t\t\t\t<\/select>\n\t\t\t\t<\/div>\n\t\t\t<\/fieldset>\n\n\t\t\t<fieldset>\n\t\t\t\t<legend>\ud83d\udc64 Seus dados<\/legend>\n\t\t\t\t<div class=\"form-grid\">\n\t\t\t\t\t<div class=\"input-group\">\n\t\t\t\t\t\t<label for=\"gender\">Sexo<\/label>\n\t\t\t\t\t\t<select id=\"gender\">\n\t\t\t\t\t\t\t<option value=\"male\">Homem<\/option>\n\t\t\t\t\t\t\t<option value=\"female\">Mulher<\/option>\n\t\t\t\t\t\t<\/select>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"input-group\">\n\t\t\t\t\t\t<label for=\"age\">Idade<\/label>\n\t\t\t\t\t\t<input type=\"number\" id=\"age\" placeholder=\"30\" required autocomplete=\"off\" min=\"15\" max=\"110\">\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"input-group\">\n\t\t\t\t\t\t<label for=\"weight\">Peso <span class=\"unit\">(kg)<\/span><\/label>\n\t\t\t\t\t\t<input type=\"number\" id=\"weight\" step=\"0.1\" placeholder=\"70\" required autocomplete=\"off\" min=\"25\" max=\"500\">\n\t\t\t\t\t<\/div>\n\t\t\t\t\t <div class=\"input-group\">\n\t\t\t\t\t\t<label for=\"height\">Altura <span class=\"unit\">(cm)<\/span><\/label>\n\t\t\t\t\t\t<input type=\"number\" id=\"height\" placeholder=\"175\" required autocomplete=\"off\" max=\"250\">\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"input-group\" style=\"grid-column: 1 \/ -1;\">\n\t\t\t\t\t\t<label for=\"bodyfat\">Gordura corporal <span class=\"unit\">(%)<\/span><\/label>\n\t\t\t\t\t\t<input type=\"number\" id=\"bodyfat\" step=\"0.1\" placeholder=\"15\" required autocomplete=\"off\" min=\"1\" max=\"80\">\n\t\t\t\t\t\t  <div id=\"cta-lean\">\n\t\t\t\t\t\t\t  <div class=\"cta-col-left\">\n\t\t\t\t\t\t\t\t  <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/ai-bodyscan-result-bodyfat-lean-app.png\" alt=\"BodyScan IA Lean App\" class=\"promo-image-main\">\n\t\t\t\t\t\t\t  <\/div>\n\t\t\t\t\t\t\t  <div class=\"cta-col-center\">\n\t\t\t\t\t\t\t\t  <p>Quer medir sua gordura corporal com precis\u00e3o? <br>Baixe o <strong>Lean<\/strong> e use o BodyScan IA.<\/p>\n\t\t\t\t\t\t\t\t  <div class=\"cta-buttons\">\n\t\t\t\t\t\t\t\t\t  <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podom%C3%A8tre\/id6738668646\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t\t\t\t  <img decoding=\"async\" src=\"https:\/\/developer.apple.com\/assets\/elements\/badges\/download-on-the-app-store.svg\" alt=\"Download on the App Store\">\n\t\t\t\t\t\t\t\t\t  <\/a>\n\t\t\t\t\t\t\t\t\t  <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t\t\t\t  <img decoding=\"async\" src=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/7\/78\/Google_Play_Store_badge_EN.svg\" alt=\"Get it on Google Play\">\n\t\t\t\t\t\t\t\t\t  <\/a>\n\t\t\t\t\t\t\t\t  <\/div>\n\t\t\t\t\t\t\t  <\/div>\n\t\t\t\t\t\t\t  <div class=\"cta-col-right\">\n\t\t\t\t\t\t\t\t  <img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/lean-app-logo-calorie-tdee-tracker.png\" alt=\"Logo Lean App\" class=\"promo-logo-small\">\n\t\t\t\t\t\t\t\t  <span>Lean<\/span>\n\t\t\t\t\t\t\t  <\/div>\n\t\t\t\t\t\t  <\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/fieldset>\n\n\t\t\t<fieldset>\n\t\t\t\t<legend>\ud83c\udfc3 Sua atividade<\/legend>\n\t\t\t\t<div class=\"form-grid\">\n\t\t\t\t\t<div class=\"input-group\">\n\t\t\t\t\t\t<label for=\"steps\">Passos por dia<\/label>\n\t\t\t\t\t\t<input type=\"number\" id=\"steps\" placeholder=\"8000\" required>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"input-group\">\n\t\t\t\t\t\t<label for=\"activityType\">Tipo de esporte<\/label>\n\t\t\t\t\t\t<select id=\"activityType\">\n\t\t\t\t\t\t\t<option value=\"none\" selected>Nenhum<\/option>\n\t\t\t\t\t\t\t<option value=\"cardio\">Cardio (caminhada, corrida&#8230;)<\/option>\n\t\t\t\t\t\t\t<option value=\"strength\">Muscula\u00e7\u00e3o<\/option>\n\t\t\t\t\t\t<\/select>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"input-group\" id=\"activity-details\">\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/fieldset>\n\n\t\t\t<fieldset>\n\t\t\t\t<legend>\ud83c\udfaf Seu objetivo<\/legend>\n\t\t\t\t<div class=\"form-grid\">\n\t\t\t\t\t<div class=\"input-group\">\n\t\t\t\t\t\t<label for=\"goal\">Quero&#8230;<\/label>\n\t\t\t\t\t\t<select id=\"goal\">\n\t\t\t\t\t\t\t<option value=\"deficit\">Perder peso<\/option>\n\t\t\t\t\t\t\t<option value=\"maintenance\" selected>Manter meu peso<\/option>\n\t\t\t\t\t\t\t<option value=\"surplus\">Ganhar peso<\/option>\n\t\t\t\t\t\t<\/select>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"input-group\" id=\"intensity-group\">\n\t\t\t\t\t\t<label for=\"intensity-slider\">Intensidade (<span id=\"slider-value\">-500 kcal<\/span>)<\/label>\n\t\t\t\t\t\t<input type=\"range\" id=\"intensity-slider\" min=\"-1000\" max=\"1000\" step=\"50\" value=\"-500\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/fieldset>\n\n\t\t\t<button type=\"submit\" class=\"submit-btn\">Calcular e projetar<\/button>\n\t\t\t<p id=\"error-message\"><\/p>\n\t\t<input type=\"hidden\" name=\"trp-form-language\" value=\"pt\"\/><\/form>\n\n\t\t<section id=\"results\">\n\t\t\t<div class=\"results-summary\">\n\t\t\t\t<div class=\"result-card\" id=\"maintenance-card\">\n\t\t\t\t\t<h3>Calorias de manuten\u00e7\u00e3o (TDEE)<\/h3>\n\t\t\t\t\t<span class=\"value\" id=\"tdee-result\">0<\/span>\n\t\t\t\t\t<span class=\"unit\">kcal\/dia<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"result-card\" id=\"goal-card\">\n\t\t\t\t\t<h3>Seu objetivo cal\u00f3rico<\/h3>\n\t\t\t\t\t<span class=\"value\" id=\"goal-result\">0<\/span>\n\t\t\t\t\t<span class=\"unit\">kcal\/dia<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\t<div id=\"chart-container\">\n\t\t\t\t<h3>Proje\u00e7\u00e3o do peso em 90 dias<\/h3>\n\t\t\t\t<canvas id=\"weight-chart\"><\/canvas>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t<div id=\"projection-summary\" class=\"results-summary\">\n\t\t\t\t <div class=\"result-card\">\n\t\t\t\t\t<h3>Em 30 dias<\/h3>\n\t\t\t\t\t<span class=\"value\" id=\"p-30-result\">0<\/span>\n\t\t\t\t\t<span class=\"unit\">kg<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"result-card\">\n\t\t\t\t\t<h3>Em 60 dias<\/h3>\n\t\t\t\t\t<span class=\"value\" id=\"p-60-result\">0<\/span>\n\t\t\t\t\t<span class=\"unit\">kg<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"result-card\">\n\t\t\t\t\t<h3>Em 90 dias<\/h3>\n\t\t\t\t\t<span class=\"value\" id=\"p-90-result\">0<\/span>\n\t\t\t\t\t<span class=\"unit\">kg<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\t<div id=\"breakdown-section\">\n\t\t\t\t <div id=\"breakdown-chart-container\">\n\t\t\t\t\t<h3>Detalhamento da manuten\u00e7\u00e3o<\/h3>\n\t\t\t\t\t<canvas id=\"breakdown-chart\"><\/canvas>\n\t\t\t\t<\/div>\n\t\t\t\t<div id=\"breakdown-text\">\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t<div class=\"cta-secondary\">\n\t\t\t\t<h3>Baixe o Lean para acompanhar seu TDEE no dia a dia e trackear suas calorias com efici\u00eancia.<\/h3>\n\t\t\t\t<div class=\"cta-buttons\">\n\t\t\t\t\t <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podom%C3%A8tre\/id6738668646\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/developer.apple.com\/assets\/elements\/badges\/download-on-the-app-store.svg\" alt=\"Download on the App Store\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t<a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/7\/78\/Google_Play_Store_badge_EN.svg\" alt=\"Get it on Google Play\">\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/lean-app-calorie-expenditure-analysis-features-1.png\" alt=\"Fonctionnalit\u00e9s Lean App\" class=\"cta-secondary-image\">\n\t\t\t<\/div>\n\n\t\t\t<section id=\"macros-section\">\n\t\t\t\t<h2>Distribui\u00e7\u00e3o de macronutrientes<\/h2>\n\t\t\t\t<p class=\"macros-subtitle\">Baseada no seu objetivo cal\u00f3rico<\/p>\n\t\t\t\t<div class=\"macros-grid\">\n\t\t\t\t\t<div class=\"macro-card\">\n\t\t\t\t\t\t<h3>Low carb<\/h3>\n\t\t\t\t\t\t<canvas id=\"lc-chart\"><\/canvas>\n\t\t\t\t\t\t<p class=\"macro-ratio\">40% P \/ 40% G \/ 20% C<\/p>\n\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t<li><span>Prote\u00ednas<\/span> <span id=\"lc-protein\">0 g<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>Gorduras<\/span> <span id=\"lc-fat\">0 g<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>Carboidratos<\/span> <span id=\"lc-carbs\">0 g<\/span><\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"macro-card\">\n\t\t\t\t\t\t<h3>Carboidratos moderados<\/h3>\n\t\t\t\t\t\t<canvas id=\"mc-chart\"><\/canvas>\n\t\t\t\t\t\t<p class=\"macro-ratio\">30% P \/ 35% G \/ 35% C<\/p>\n\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t<li><span>Prote\u00ednas<\/span> <span id=\"mc-protein\">0 g<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>Gorduras<\/span> <span id=\"mc-fat\">0 g<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>Carboidratos<\/span> <span id=\"mc-carbs\">0 g<\/span><\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"macro-card\">\n\t\t\t\t\t\t<h3>High Carb<\/h3>\n\t\t\t\t\t\t<canvas id=\"hc-chart\"><\/canvas>\n\t\t\t\t\t\t<p class=\"macro-ratio\">30% P \/ 20% G \/ 50% C<\/p>\n\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t<li><span>Prote\u00ednas<\/span> <span id=\"hc-protein\">0 g<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>Gorduras<\/span> <span id=\"hc-fat\">0 g<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>Carboidratos<\/span> <span id=\"hc-carbs\">0 g<\/span><\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/section>\n\t\t\t\n\t\t\t<section id=\"body-stats-section\">\n\t\t\t\t<h2>Estat\u00edsticas corporais<\/h2>\n\t\t\t\t<div class=\"body-stats-container\">\n\t\t\t\t\t<div class=\"stat-card\" id=\"ideal-weight-card\">\n\t\t\t\t\t\t<h3>Peso ideal<\/h3>\n\t\t\t\t\t\t<p class=\"stat-explanation\">Segundo as f\u00f3rmulas de refer\u00eancia, esta \u00e9 a faixa de peso saud\u00e1vel para a sua altura. \u00c9 uma refer\u00eancia geral que n\u00e3o leva em conta sua composi\u00e7\u00e3o corporal individual.<\/p>\n\t\t\t\t\t\t<p class=\"main-value\" id=\"ideal-weight-value\">0 kg<\/p>\n\t\t\t\t\t\t<p class=\"sub-value\">Faixa de peso saud\u00e1vel<\/p>\n\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"stat-card\" id=\"bmi-card\">\n\t\t\t\t\t\t<h3>\u00cdndice IMC<\/h3>\n\t\t\t\t\t\t<p class=\"stat-explanation\">O \u00cdndice de Massa Corporal (IMC) \u00e9 um indicador simples do peso em rela\u00e7\u00e3o \u00e0 altura. Ele n\u00e3o distingue gordura de m\u00fasculo, ent\u00e3o pode ser menos relevante para perfis esportivos.<\/p>\n\t\t\t\t\t\t<p class=\"main-value\" id=\"bmi-value\">0.0<\/p>\n\t\t\t\t\t\t<p class=\"sub-value\" id=\"bmi-category\">N\/A<\/p>\n\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t<li><span>&lt; 18.5<\/span> <span>Abaixo do peso<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>18.5 &#8211; 24.9<\/span> <span>Normal<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>25.0 &#8211; 29.9<\/span> <span>Sobrepeso<\/span><\/li>\n\t\t\t\t\t\t\t<li><span>&gt; 30.0<\/span> <span>Obesidade<\/span><\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"stat-card\" id=\"mmp-card\">\n\t\t\t\t\t\t<h3>Potencial muscular<\/h3>\n\t\t\t\t\t\t<p class=\"stat-explanation\">Esta estimativa d\u00e1 sua massa magra m\u00e1xima natural segundo sua altura. Os valores abaixo mostram o peso total que voc\u00ea teria nesse pico de musculatura para diferentes n\u00edveis de gordura corporal.<\/p>\n\t\t\t\t\t\t<p class=\"main-value\" id=\"mmp-value\">0 kg<\/p>\n\t\t\t\t\t\t<p class=\"sub-value\">Massa magra m\u00e1xima<\/p>\n\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/section>\n\t\t\t\n\t\t\t<section id=\"tracking-tools-section\">\n\t\t\t\t<h2>Ferramentas de acompanhamento de calorias<\/h2>\n\t\t\t\t<div class=\"tracking-method\">\n\t\t\t\t\t<h3>1. Banco de dados de alimentos<\/h3>\n\t\t\t\t\t<div class=\"tracking-method-content\">\n\t\t\t\t\t\t<div class=\"tracking-qualities\">\n\t\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t\t<li><span>Facilidade de uso<\/span><span class=\"rating rating-medium\">M\u00e9dia<\/span><\/li>\n\t\t\t\t\t\t\t\t<li><span>Disponibilidade<\/span><span class=\"rating rating-good\">Boa<\/span><\/li>\n\t\t\t\t\t\t\t\t<li><span>Precis\u00e3o<\/span><span class=\"rating rating-very-good\">Muito boa<\/span><\/li>\n\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"tracking-images\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/searching-food-database-banana-lean-app.jpg\" alt=\"Recherche dans la base alimentaire\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/nutritional-details-banana-lean-app.jpg\" alt=\"Ajout d'un aliment depuis la base\">\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"tracking-method\">\n\t\t\t\t\t<h3>2. Escaneamento de c\u00f3digo de barras<\/h3>\n\t\t\t\t\t <div class=\"tracking-method-content\">\n\t\t\t\t\t\t<div class=\"tracking-qualities\">\n\t\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t\t<li><span>Facilidade de uso<\/span><span class=\"rating rating-good\">Boa<\/span><\/li>\n\t\t\t\t\t\t\t\t<li><span>Disponibilidade<\/span><span class=\"rating rating-medium\">M\u00e9dia<\/span><\/li>\n\t\t\t\t\t\t\t\t<li><span>Precis\u00e3o<\/span><span class=\"rating rating-very-good\">Muito boa<\/span><\/li>\n\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"tracking-images\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/barcode-scanner-lindt-chocolate-lean-app.jpg\" alt=\"Interface du scanner de code-barres\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/scanning-barcode-nutritional-information-lean-app.jpg\" alt=\"Produit trouv\u00e9 via code-barres\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/barcode-scan-result-lindt-chocolate-lean-app.jpg\" alt=\"Infos nutritionnelles via code-barres\">\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"tracking-method\">\n\t\t\t\t\t<h3>3. Escaneamento IA de refei\u00e7\u00f5es<\/h3>\n\t\t\t\t\t  <div class=\"tracking-method-content\">\n\t\t\t\t\t\t<div class=\"tracking-qualities\">\n\t\t\t\t\t\t\t<ul>\n\t\t\t\t\t\t\t\t<li><span>Facilidade de uso<\/span><span class=\"rating rating-very-good\">Muito boa<\/span><\/li>\n\t\t\t\t\t\t\t\t<li><span>Disponibilidade<\/span><span class=\"rating rating-very-good\">Muito boa<\/span><\/li>\n\t\t\t\t\t\t\t\t<li><span>Precis\u00e3o<\/span><span class=\"rating rating-medium\">M\u00e9dia<\/span><\/li>\n\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"tracking-images\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/ai-scan-tiramisu-dessert-lean-app.jpg\" alt=\"Scan IA de repas en action\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/ai-scan-result-tiramisu-dessert-lean-app.jpg\" alt=\"L'IA identifie les aliments du plat\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/08\/ai-scan-result-tiramisu-dessert-lean-app-1.jpg\" alt=\"L'IA fournit les donn\u00e9es nutritionnelles du plat scann\u00e9\">\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t  <div class=\"cta-tracking\">\n\t\t\t\t\t  <div class=\"cta-col-left\">\n\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/calorie-goal-strategy-lean-app.png\" alt=\"Suivi Lean App\" class=\"promo-image-main\">\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"cta-col-center\">\n\t\t\t\t\t\t<p>A melhor ferramenta para trackear suas calorias? <br>Baixe o <strong>Lean<\/strong> e combine esses tr\u00eas m\u00e9todos conforme a situa\u00e7\u00e3o.<\/p>\n\t\t\t\t\t\t<div class=\"cta-buttons\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podom%C3%A8tre\/id6738668646\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/developer.apple.com\/assets\/elements\/badges\/download-on-the-app-store.svg\" alt=\"Download on the App Store\">\n\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/7\/78\/Google_Play_Store_badge_EN.svg\" alt=\"Get it on Google Play\">\n\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"cta-col-right\">\n\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2025\/07\/lean-app-logo-calorie-tdee-tracker.png\" alt=\"Lean App Logo\" class=\"promo-logo-small\">\n\t\t\t\t\t\t<span>Lean<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/section>\n\t<\/div>\n\n\t<section id=\"seo-article-section\" class=\"calculator-container\">\n\t\t<h2>Entender seu TDEE: o guia completo<\/h2>\n\t\t<p>O mundo da nutri\u00e7\u00e3o e do fitness parece complexo, mas entender seu Gasto Energ\u00e9tico Total Di\u00e1rio (TDEE) continua sendo o primeiro passo essencial. Uma <strong>calculadora TDEE<\/strong> \u00e9 uma ferramenta poderosa que desmistifica o processo: d\u00e1 um ponto de partida claro, validado cientificamente, para qualquer objetivo de gest\u00e3o do peso. Este guia explica tudo o que voc\u00ea precisa saber sobre o TDEE e como usar esta calculadora com efici\u00eancia.<\/p>\n\n\t\t<h3>O que \u00e9 o TDEE?<\/h3>\n\t\t<p>TDEE significa Total Daily Energy Expenditure, ou seja, seu gasto energ\u00e9tico total di\u00e1rio. \u00c9 o n\u00famero total de calorias que seu corpo queima em 24 horas. N\u00e3o s\u00f3 o esporte: \u00e9 uma medida global que inclui todas as fun\u00e7\u00f5es do corpo, de respirar a caminhar, passando por pensar e pelos treinos. Conhecer seu TDEE \u00e9 saber exatamente quantas calorias seu corpo precisa para manter o peso atual. Esse n\u00famero \u00e9 a funda\u00e7\u00e3o sobre a qual se constr\u00f3i todo plano alimentar eficaz.<\/p>\n\n\t\t<h3>Os quatro componentes do seu TDEE<\/h3>\n\t\t<p>Seu TDEE n\u00e3o \u00e9 um n\u00famero \u00fanico: \u00e9 a soma de quatro componentes-chave.<\/p>\n\t\t<ul>\n\t\t\t<li><strong>Metabolismo basal (BMR):<\/strong> \u00e9 a energia que seu corpo usa em repouso completo para garantir suas fun\u00e7\u00f5es vitais (respira\u00e7\u00e3o, circula\u00e7\u00e3o sangu\u00ednea, regula\u00e7\u00e3o t\u00e9rmica). \u00c9 a maior parte do seu TDEE. Esta ferramenta usa a f\u00f3rmula Katch-McArdle, que pede seu percentual de gordura corporal, o que a torna uma <strong>calculadora de BMR<\/strong> mais precisa que as baseadas apenas no peso e na altura.<\/li>\n\t\t\t<li><strong>NEAT (Non-Exercise Activity Thermogenesis):<\/strong> s\u00e3o todas as calorias queimadas por atividades fora do esporte, como caminhar at\u00e9 o carro, digitar, se mexer ou fazer faxina. Os passos di\u00e1rios s\u00e3o uma excelente forma de medir e aumentar seu NEAT.<\/li>\n\t\t\t<li><strong>EAT (Exercise Activity Thermogenesis):<\/strong> \u00e9 a energia gasta durante as atividades f\u00edsicas planejadas como corrida, muscula\u00e7\u00e3o ou esportes.<\/li>\n\t\t\t<li><strong>TEF (Thermic Effect of Food):<\/strong> seu corpo gasta energia para digerir, absorver e metabolizar os alimentos. Isso representa cerca de 10 % da sua ingest\u00e3o cal\u00f3rica di\u00e1ria.<\/li>\n\t\t<\/ul>\n\n\t\t<h3>Como usar uma calculadora TDEE para perder peso<\/h3>\n\t\t<p>Para perder peso, voc\u00ea precisa estar em d\u00e9ficit cal\u00f3rico. Isso significa consumir menos calorias que seu TDEE. Uma <strong>calculadora de d\u00e9ficit cal\u00f3rico<\/strong> \u00e9 essencialmente uma calculadora TDEE usada com esse fim preciso. Uma vez que voc\u00ea conhece seu TDEE de manuten\u00e7\u00e3o, pode criar um d\u00e9ficit sustent\u00e1vel. Por exemplo, um d\u00e9ficit de 500 calorias por dia produz tipicamente uma perda de cerca de 0,45 kg (1 lb) por semana. Nossa <strong>calculadora TDEE para perder peso<\/strong> permite configurar esse d\u00e9ficit com precis\u00e3o e projetar seu progresso no tempo.<\/p>\n\n\t\t<h3>BMR vs TDEE: qual \u00e9 a diferen\u00e7a?<\/h3>\n\t\t<p>BMR e TDEE s\u00e3o confundidos com frequ\u00eancia. Veja assim: seu BMR \u00e9 o custo energ\u00e9tico do seu corpo em repouso, enquanto seu TDEE \u00e9 o custo total que inclui todas as suas atividades di\u00e1rias. Voc\u00ea nunca deveria comer abaixo do seu BMR, porque isso pode prejudicar seu metabolismo e sua sa\u00fade. O TDEE \u00e9 o n\u00famero operacional para planejar sua dieta.<\/p>\n\n\t\t<h3>Calcular seus macros a partir do seu TDEE<\/h3>\n\t\t<p>Uma vez que voc\u00ea tem sua ingest\u00e3o cal\u00f3rica alvo pela calculadora TDEE, o pr\u00f3ximo passo \u00e9 determinar sua distribui\u00e7\u00e3o de macronutrientes (prote\u00ednas, gorduras, carboidratos). Uma boa <strong>calculadora de macros<\/strong> usa seu TDEE como ponto de partida. Esta ferramenta prop\u00f5e tr\u00eas planos alimentares comuns (Low Carb, carboidratos moderados, High Carb) para ajudar voc\u00ea a encontrar o equil\u00edbrio que corresponde ao seu estilo de vida e \u00e0s suas prefer\u00eancias. A ideia: n\u00e3o se limitar a mirar um n\u00famero de calorias, mas nutrir seu corpo com efici\u00eancia.<\/p>\n\t<\/section>\n\n\t<script data-wpmeteor-nooptimize=\"true\">window.__LEAN_T = {\"Poids quotidien (simul\u00e9)\": {\"de\": \"Tagesgewicht (simuliert)\", \"es\": \"Peso diario (simulado)\", \"pt\": \"Peso di\u00e1rio (simulado)\"}, \"Poids moyen (projection)\": {\"de\": \"Durchschnittsgewicht (Projektion)\", \"es\": \"Peso medio (proyecci\u00f3n)\", \"pt\": \"Peso m\u00e9dio (proje\u00e7\u00e3o)\"}, \"Poids total \u00e0 8% BF\": {\"de\": \"Gesamtgewicht bei 8% KFA\", \"es\": \"Peso total al 8% de grasa\", \"pt\": \"Peso total com 8% de gordura\"}, \"Poids total \u00e0 10% BF\": {\"de\": \"Gesamtgewicht bei 10% KFA\", \"es\": \"Peso total al 10% de grasa\", \"pt\": \"Peso total com 10% de gordura\"}, \"Poids total \u00e0 12% BF\": {\"de\": \"Gesamtgewicht bei 12% KFA\", \"es\": \"Peso total al 12% de grasa\", \"pt\": \"Peso total com 12% de gordura\"}, \"BMR (m\u00e9tabolisme de base)\": {\"de\": \"BMR (Grundumsatz)\", \"es\": \"BMR (metabolismo basal)\", \"pt\": \"BMR (metabolismo basal)\"}, \"NEAT (hors sport)\": {\"de\": \"NEAT (Alltag)\", \"es\": \"NEAT (sin deporte)\", \"pt\": \"NEAT (sem esporte)\"}, \"EAT (sport)\": {\"de\": \"EAT (Sport)\", \"es\": \"EAT (deporte)\", \"pt\": \"EAT (esporte)\"}, \"TEF (digestion)\": {\"de\": \"TEF (Verdauung)\", \"es\": \"TEF (digesti\u00f3n)\", \"pt\": \"TEF (digest\u00e3o)\"}, \"Insuffisance pond\u00e9rale\": {\"de\": \"Untergewicht\", \"es\": \"Bajo peso\", \"pt\": \"Abaixo do peso\"}, \"Poids normal\": {\"de\": \"Normalgewicht\", \"es\": \"Peso normal\", \"pt\": \"Peso normal\"}, \"Surpoids\": {\"de\": \"\u00dcbergewicht\", \"es\": \"Sobrepeso\", \"pt\": \"Sobrepeso\"}, \"Ob\u00e9sit\u00e9\": {\"de\": \"Adipositas\", \"es\": \"Obesidad\", \"pt\": \"Obesidade\"}, \"Formule Hamwi\": {\"de\": \"Hamwi-Formel\", \"es\": \"F\u00f3rmula Hamwi\", \"pt\": \"F\u00f3rmula Hamwi\"}, \"Formule Devine\": {\"de\": 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(\", \"es\": \"Peso (\", \"pt\": \"Peso (\"}, \"Merci de remplir tous les champs requis avec des nombres valides.\": {\"de\": \"Bitte f\u00fclle alle Pflichtfelder mit g\u00fcltigen Zahlen aus.\", \"es\": \"Rellena todos los campos requeridos con n\u00fameros v\u00e1lidos.\", \"pt\": \"Preencha todos os campos obrigat\u00f3rios com n\u00fameros v\u00e1lidos.\"}, \"Merci d'entrer un \u00e2ge entre 15 et 110.\": {\"de\": \"Bitte gib ein Alter zwischen 15 und 110 ein.\", \"es\": \"Introduce una edad entre 15 y 110.\", \"pt\": \"Informe uma idade entre 15 e 110.\"}, \"Merci d'entrer un poids entre 25 et 500 kg.\": {\"de\": \"Bitte gib ein Gewicht zwischen 25 und 500 kg ein.\", \"es\": \"Introduce un peso entre 25 y 500 kg.\", \"pt\": \"Informe um peso entre 25 e 500 kg.\"}, \"Merci d'entrer une taille entre 70 et 250 cm.\": {\"de\": \"Bitte gib eine Gr\u00f6\u00dfe zwischen 70 und 250 cm ein.\", \"es\": \"Introduce una altura entre 70 y 250 cm.\", \"pt\": \"Informe uma altura entre 70 e 250 cm.\"}, \"Merci d'entrer un bodyfat entre 1 et 80 %.\": {\"de\": \"Bitte gib ein K\u00f6rperfett zwischen 1 und 80 % ein.\", \"es\": \"Introduce una grasa corporal entre 1 y 80 %.\", \"pt\": \"Informe uma gordura corporal entre 1 e 80 %.\"}};<\/script>\n<script>\n\n\t\tvar LEAN_L = (location.pathname.match(\/^\\\/(en|es|pt|de)\\\/\/) || [0,'fr'])[1];\n\t\tfunction TX(s){\n\t\t\tif (LEAN_L === 'fr' || !window.__LEAN_T) return s;\n\t\t\tvar M = window.__LEAN_T;\n\t\t\tfor (var k in M) { var v = M[k] && M[k][LEAN_L]; if (v) s = s.split(k).join(v); }\n\t\t\treturn s;\n\t\t}\n\t\t\/\/ --- GLOBAL VARIABLES ---\n\t\tconst form = document.getElementById('tdee-form');\n\t\tconst resultsSection = document.getElementById('results');\n\t\tconst errorMessage = document.getElementById('error-message');\n\t\tconst unitSelect = document.getElementById('units');\n\t\tconst weightLabel = document.querySelector('label[for=\"weight\"] .unit');\n\t\tconst heightLabel = document.querySelector('label[for=\"height\"] .unit');\n\t\tconst goalSelect = document.getElementById('goal');\n\t\tconst intensityGroup = document.getElementById('intensity-group');\n\t\tconst slider = document.getElementById('intensity-slider');\n\t\tconst sliderValueLabel = document.getElementById('slider-value');\n\t\tconst activityTypeSelect = document.getElementById('activityType');\n\t\tconst activityDetailsDiv = document.getElementById('activity-details');\n\t\tlet weightChart, breakdownChart, lcChart, mcChart, hcChart;\n\n\t\t\/\/ --- UI EVENT LISTENERS ---\n\t\tunitSelect.addEventListener('change', () => {\n\t\t\tconst isMetric = unitSelect.value === 'metric';\n\t\t\tweightLabel.textContent = isMetric ? '(kg)' : '(lbs)';\n\t\t\theightLabel.textContent = isMetric ? '(cm)' : '(in)';\n\t\t\tdocument.getElementById('height').placeholder = isMetric ? '175' : '69';\n\t\t});\n\n\t\tfunction handleGoalChange() {\n\t\t\tconst goal = goalSelect.value;\n\t\t\tif (goal === 'maintenance') {\n\t\t\t\tintensityGroup.style.opacity = '0.5';\n\t\t\t\tslider.disabled = true;\n\t\t\t\tslider.value = 0;\n\t\t\t} else {\n\t\t\t\tintensityGroup.style.opacity = '1';\n\t\t\t\tslider.disabled = false;\n\t\t\t\tslider.min = (goal === 'deficit') ? -1000 : 100;\n\t\t\t\tslider.max = (goal === 'deficit') ? -100 : 1000;\n\t\t\t\tslider.value = (goal === 'deficit') ? -500 : 250;\n\t\t\t}\n\t\t\tupdateSliderLabel();\n\t\t}\n\n\t\tfunction updateSliderLabel() {\n\t\t\tconst value = parseInt(slider.value);\n\t\t\tconst sign = value >= 0 ? '+' : '';\n\t\t\tsliderValueLabel.textContent = `${sign}${value} kcal`;\n\t\t}\n\n\t\tgoalSelect.addEventListener('change', handleGoalChange);\n\t\tslider.addEventListener('input', updateSliderLabel);\n\n\t\tfunction handleActivityTypeChange() {\n\t\t\tconst type = activityTypeSelect.value;\n\t\t\tactivityDetailsDiv.innerHTML = ''; \/\/ Clear previous\n\n\t\t\tif (type === 'cardio') {\n\t\t\t\tactivityDetailsDiv.innerHTML = TX(`\n\t\t\t\t\t<label for=\"activityMET\">Type de cardio<\/label>\n\t\t\t\t\t<select id=\"activityMET\" class=\"input-group\">\n\t\t\t\t\t\t <optgroup label=\"Marche\"><option value=\"3.8\">Mod\u00e9r\u00e9e<\/option><option value=\"5.0\">Rapide<\/option><\/optgroup>\n\t\t\t\t\t\t <optgroup label=\"Course\"><option value=\"9.8\">Mod\u00e9r\u00e9e<\/option><option value=\"12.8\">Rapide<\/option><\/optgroup>\n\t\t\t\t\t\t <optgroup label=\"V\u00e9lo\"><option value=\"8.0\">Mod\u00e9r\u00e9<\/option><option value=\"10.0\">Intense<\/option><\/optgroup>\n\t\t\t\t\t\t <optgroup label=\"Natation\"><option value=\"7.0\">Mod\u00e9r\u00e9e<\/option><option value=\"9.8\">Intense<\/option><\/optgroup>\n\t\t\t\t\t<\/select>\n\t\t\t\t\t<label for=\"duration\" style=\"margin-top: 1rem;\">Dur\u00e9e <span class=\"unit\">(min)<\/span><\/label>\n\t\t\t\t\t<input type=\"number\" id=\"duration\" placeholder=\"45\" value=\"45\" class=\"input-group\">\n\t\t\t\t`);\n\t\t\t} else if (type === 'strength') {\n\t\t\t\tactivityDetailsDiv.innerHTML = TX(`\n\t\t\t\t\t<label for=\"strengthIntensity\">Intensit\u00e9<\/label>\n\t\t\t\t\t<select id=\"strengthIntensity\" class=\"input-group\">\n\t\t\t\t\t\t<option value=\"3.0\">L\u00e9g\u00e8re<\/option>\n\t\t\t\t\t\t<option value=\"4.5\" selected>Mod\u00e9r\u00e9e<\/option>\n\t\t\t\t\t\t<option value=\"6.0\">Intensive<\/option>\n\t\t\t\t\t<\/select>\n\t\t\t\t`);\n\t\t\t}\n\t\t}\n\t\tactivityTypeSelect.addEventListener('change', handleActivityTypeChange);\n\n\t\t\/\/ --- FORM SUBMISSION & CALCULATION ---\n\t\tform.addEventListener('submit', function(event) {\n\t\t\tevent.preventDefault();\n\n\t\t\tlet weight = parseFloat(document.getElementById('weight').value);\n\t\t\tlet height = parseFloat(document.getElementById('height').value);\n\t\t\tconst age = parseFloat(document.getElementById('age').value);\n\t\t\tconst gender = document.getElementById('gender').value;\n\t\t\tconst bodyfat = parseFloat(document.getElementById('bodyfat').value);\n\t\t\tconst steps = parseFloat(document.getElementById('steps').value);\n\t\t\tconst goal = goalSelect.value;\n\t\t\tconst kcalChange = goal === 'maintenance' ? 0 : parseInt(slider.value);\n\t\t\t\n\t\t\tif (isNaN(weight) || isNaN(bodyfat) || isNaN(steps) || isNaN(height) || isNaN(age)) {\n\t\t\t\terrorMessage.textContent = TX(\"Merci de remplir tous les champs requis avec des nombres valides.\");\n\t\t\t\terrorMessage.style.display = 'block';\n\t\t\t\tresultsSection.style.display = 'none';\n\t\t\t\treturn;\n\t\t\t}\n\t\t\t\n\t\t\t\/\/ New validation for ranges\n\t\t\tif (age < 15 || age > 110) { errorMessage.textContent = TX(\"Merci d\\u0027entrer un \u00e2ge entre 15 et 110.\"); }\n\t\t\telse if (weight < 25 || weight > 500) { errorMessage.textContent = TX(\"Merci d\\u0027entrer un poids entre 25 et 500 kg.\"); }\n\t\t\telse if (height < 70 || height > 250) { errorMessage.textContent = TX(\"Merci d\\u0027entrer une taille entre 70 et 250 cm.\"); }\n\t\t\telse if (bodyfat < 1 || bodyfat > 80) { errorMessage.textContent = TX(\"Merci d\\u0027entrer un bodyfat entre 1 et 80 %.\"); }\n\t\t\telse { errorMessage.style.display = 'none'; }\n\n\t\t\tif(errorMessage.style.display === 'block') {\n\t\t\t\tresultsSection.style.display = 'none';\n\t\t\t\treturn;\n\t\t\t}\n\n\n\t\t\tconst currentUnits = unitSelect.value;\n\t\t\tif (currentUnits === 'imperial') {\n\t\t\t\tweight = weight * 0.453592; \/\/ lbs to kg\n\t\t\t\theight = height * 2.54; \/\/ in to cm\n\t\t\t}\n\n\t\t\tlet activityMet = 0;\n\t\t\tlet duration = 0;\n\t\t\tconst activityType = activityTypeSelect.value;\n\t\t\tif (activityType === 'cardio') {\n\t\t\t\tactivityMet = parseFloat(document.getElementById('activityMET')?.value) || 0;\n\t\t\t\tduration = parseFloat(document.getElementById('duration')?.value) || 0;\n\t\t\t} else if (activityType === 'strength') {\n\t\t\t\tactivityMet = parseFloat(document.getElementById('strengthIntensity')?.value) || 0;\n\t\t\t\tduration = 45; \/\/ Hardcoded 45 minutes for strength\n\t\t\t}\n\t\t\t\n\t\t\tconst leanBodyMass = weight * (1 - (bodyfat \/ 100));\n\t\t\tconst bmr = 370 + (21.6 * leanBodyMass);\n\t\t\tconst neat = (bmr * steps) \/ 48000;\n\t\t\tconst eat = activityMet * weight * (duration \/ 60);\n\t\t\tconst X = bmr + neat + eat;\n\n\t\t\tconst tefForMaintenance = X \/ 9;\n\t\t\tconst tdeeForMaintenance = X + tefForMaintenance;\n\n\t\t\tconst tefForGoal = (X + kcalChange) \/ 9;\n\t\t\tconst tdeeForGoal = X + tefForGoal;\n\t\t\tconst goalCalories = tdeeForGoal + kcalChange;\n\n\t\t\tdocument.getElementById('tdee-result').textContent = tdeeForMaintenance.toFixed(0);\n\t\t\tdocument.getElementById('goal-result').textContent = goalCalories.toFixed(0);\n\n\t\t\tconst goalCard = document.getElementById('goal-card');\n\t\t\tgoalCard.className = 'result-card';\n\t\t\tgoalCard.classList.add(goal);\n\n\t\t\tconst { labels, dailyData, avgData, projectedWeights } = generateProjectionData(weight, kcalChange, currentUnits);\n\n\t\t\tdocument.getElementById('p-30-result').textContent = parseFloat(projectedWeights[30]).toFixed(1);\n\t\t\tdocument.getElementById('p-60-result').textContent = parseFloat(projectedWeights[60]).toFixed(1);\n\t\t\tdocument.getElementById('p-90-result').textContent = parseFloat(projectedWeights[90]).toFixed(1);\n\t\t\tdocument.querySelectorAll('#projection-summary .unit').forEach(el => {\n\t\t\t\tel.textContent = currentUnits === 'metric' ? 'kg' : 'lbs';\n\t\t\t});\n\t\t\t\n\t\t\tresultsSection.style.display = 'block';\n\t\t\t\n\t\t\t\/\/ Move SEO article into results section\n\t\t\tconst seoArticle = document.getElementById('seo-article-section');\n\t\t\tresultsSection.appendChild(seoArticle);\n\n\t\t\tupdateBreakdownDisplay(bmr, neat, eat, tefForMaintenance);\n\t\t\tupdateWeightChart(labels, dailyData, avgData, kcalChange, currentUnits);\n\t\t\tupdateMacrosDisplay(goalCalories);\n\t\t\tupdateBodyStatsDisplay(weight, height, gender, currentUnits);\n\n\t\t\tresultsSection.scrollIntoView({ behavior: 'smooth', block: 'start' });\n\t\t});\n\t\t\n\t\tfunction generateProjectionData(startWeight, kcalChange, units) {\n\t\t\tconst kgChangePerDay = kcalChange \/ 7700;\n\t\t\tconst labels = [];\n\t\t\tconst dailyData = [];\n\t\t\tconst avgData = [];\n\t\t\tconst projectedWeights = [];\n\t\t\tlet trueAvgWeight = startWeight;\n\n\t\t\tfor (let i = 0; i <= 90; i++) {\n\t\t\t\tlabels.push(TX(`Jour ${i}`));\n\t\t\t\tif (i > 0) trueAvgWeight += kgChangePerDay;\n\t\t\t\t\n\t\t\t\tconst avgWobble = (Math.sin(i \/ 6) * 0.15) + ((Math.random() - 0.5) * 0.1);\n\t\t\t\tconst wobbledAvgWeight = trueAvgWeight + avgWobble;\n\t\t\t\tconst dailyFluctuation = (Math.random() - 0.5) * 0.8;\n\t\t\t\tconst currentDailyWeight = wobbledAvgWeight + dailyFluctuation;\n\t\t\t\t\n\t\t\t\tif (units === 'imperial') {\n\t\t\t\t\tdailyData.push((currentDailyWeight * 2.20462).toFixed(2));\n\t\t\t\t\tavgData.push((wobbledAvgWeight * 2.20462).toFixed(2));\n\t\t\t\t\tprojectedWeights.push((trueAvgWeight * 2.20462).toFixed(2));\n\t\t\t\t} else {\n\t\t\t\t\tdailyData.push(currentDailyWeight.toFixed(2));\n\t\t\t\t\tavgData.push(wobbledAvgWeight.toFixed(2));\n\t\t\t\t\tprojectedWeights.push(trueAvgWeight.toFixed(2));\n\t\t\t\t}\n\t\t\t}\n\t\t\treturn { labels, dailyData, avgData, projectedWeights };\n\t\t}\n\n\t\t\/\/ --- CHART & DISPLAY FUNCTIONS ---\n\t\tfunction updateBreakdownDisplay(bmr, neat, eat, tef) {\n\t\t\tconst breakdownTextDiv = document.getElementById('breakdown-text');\n\t\t\tbreakdownTextDiv.innerHTML = TX(`\n\t\t\t\t<h3>D\u00e9tails<\/h3>\n\t\t\t\t<ul>\n\t\t\t\t\t<li><span>BMR (m\u00e9tabolisme de base)<\/span> <span>${bmr.toFixed(0)} kcal<\/span><\/li>\n\t\t\t\t\t<li><span>NEAT (hors sport)<\/span> <span>${neat.toFixed(0)} kcal<\/span><\/li>\n\t\t\t\t\t<li><span>EAT (sport)<\/span> <span>${eat.toFixed(0)} kcal<\/span><\/li>\n\t\t\t\t\t<li><span>TEF (digestion)<\/span> <span>${tef.toFixed(0)} kcal<\/span><\/li>\n\t\t\t\t<\/ul>\n\t\t\t`);\n\t\t\tconst ctx = document.getElementById('breakdown-chart').getContext('2d');\n\t\t\tif (breakdownChart) breakdownChart.destroy();\n\t\t\tbreakdownChart = new Chart(ctx, {\n\t\t\t\ttype: 'doughnut',\n\t\t\t\tdata: {\n\t\t\t\t\tlabels: ['BMR', 'NEAT', 'EAT', 'TEF'],\n\t\t\t\t\tdatasets: [{\n\t\t\t\t\t\tdata: [bmr, neat, eat, tef],\n\t\t\t\t\t\tbackgroundColor: ['#EB628C', '#EF8652', '#E9473E', '#EDDB7F'],\n\t\t\t\t\t\tborderColor: '#F8F8F9',\n\t\t\t\t\t\tborderWidth: 4\n\t\t\t\t\t}]\n\t\t\t\t},\n\t\t\t\toptions: {\n\t\t\t\t\tresponsive: true,\n\t\t\t\t\tcutout: '60%',\n\t\t\t\t\tplugins: { legend: { position: 'bottom' }, tooltip: { callbacks: { label: (c) => `${c.label}: ${c.parsed.toFixed(0)} kcal` } } }\n\t\t\t\t}\n\t\t\t});\n\t\t}\n\n\t\tfunction updateWeightChart(labels, dailyData, avgData, kcalChange, units) {\n\t\t\tconst yAxisOptions = { title: { display: true, text: TX(`Poids (${units === 'metric' ? 'kg' : 'lbs'})`) } };\n\t\t\tif (Math.abs(kcalChange) < 50) {\n\t\t\t\tconst allWeights = dailyData.map(parseFloat);\n\t\t\t\tconst minVal = Math.min(...allWeights);\n\t\t\t\tconst maxVal = Math.max(...allWeights);\n\t\t\t\tyAxisOptions.suggestedMin = minVal - 2;\n\t\t\t\tyAxisOptions.suggestedMax = maxVal + 2;\n\t\t\t}\n\t\t\tconst goal = goalSelect.value;\n\t\t\tconst colorSet = {\n\t\t\t\tdeficit: { line: 'rgba(0, 90, 156, 1)', area: 'rgba(0, 90, 156, 0.1)' },\n\t\t\t\tmaintenance: { line: 'rgba(31, 136, 61, 1)', area: 'rgba(31, 136, 61, 0.1)' },\n\t\t\t\tsurplus: { line: 'rgba(217, 45, 32, 1)', area: 'rgba(217, 45, 32, 0.1)' }\n\t\t\t};\n\t\t\tconst ctx = document.getElementById('weight-chart').getContext('2d');\n\t\t\tif (weightChart) weightChart.destroy();\n\t\t\tweightChart = new Chart(ctx, {\n\t\t\t\ttype: 'line',\n\t\t\t\tdata: {\n\t\t\t\t\tlabels: labels,\n\t\t\t\t\tdatasets: [\n\t\t\t\t\t\t{ label: TX(`Poids quotidien (simul\u00e9)`), data: dailyData, borderColor: 'transparent', backgroundColor: colorSet[goal].area, pointRadius: 0, fill: true, },\n\t\t\t\t\t\t{ label: TX('Poids moyen (projection)'), data: avgData, borderColor: colorSet[goal].line, borderWidth: 2.5, pointRadius: 0, fill: false, tension: 0.4 }\n\t\t\t\t\t]\n\t\t\t\t},\n\t\t\t\toptions: { responsive: true, scales: { y: yAxisOptions, x: { title: { display: true, text: TX('Jours') } } }, plugins: { tooltip: { mode: 'index', intersect: false } }, interaction: { mode: 'index', intersect: false } }\n\t\t\t});\n\t\t}\n\t\t\n\t\tfunction updateMacrosDisplay(calories) {\n\t\t\tconst ratios = { lc: { p: 0.40, f: 0.40, c: 0.20 }, mc: { p: 0.30, f: 0.35, c: 0.35 }, hc: { p: 0.30, f: 0.20, c: 0.50 } };\n\t\t\tdocument.getElementById('lc-protein').textContent = `${((calories * ratios.lc.p) \/ 4).toFixed(0)} g`;\n\t\t\tdocument.getElementById('lc-fat').textContent = `${((calories * ratios.lc.f) \/ 9).toFixed(0)} g`;\n\t\t\tdocument.getElementById('lc-carbs').textContent = `${((calories * ratios.lc.c) \/ 4).toFixed(0)} g`;\n\t\t\tdocument.getElementById('mc-protein').textContent = `${((calories * ratios.mc.p) \/ 4).toFixed(0)} g`;\n\t\t\tdocument.getElementById('mc-fat').textContent = `${((calories * ratios.mc.f) \/ 9).toFixed(0)} g`;\n\t\t\tdocument.getElementById('mc-carbs').textContent = `${((calories * ratios.mc.c) \/ 4).toFixed(0)} g`;\n\t\t\tdocument.getElementById('hc-protein').textContent = `${((calories * ratios.hc.p) \/ 4).toFixed(0)} g`;\n\t\t\tdocument.getElementById('hc-fat').textContent = `${((calories * ratios.hc.f) \/ 9).toFixed(0)} g`;\n\t\t\tdocument.getElementById('hc-carbs').textContent = `${((calories * ratios.hc.c) \/ 4).toFixed(0)} g`;\n\t\t\tconst macroColors = ['#E55480', '#A377E3', '#F2C042'];\n\t\t\tconst chartOptions = { responsive: true, cutout: '60%', plugins: { legend: { display: false }, tooltip: { callbacks: { label: (c) => `${c.label}: ${c.parsed.toFixed(0)} kcal` } } } };\n\t\t\tconst lcCtx = document.getElementById('lc-chart').getContext('2d');\n\t\t\tif(lcChart) lcChart.destroy();\n\t\t\tlcChart = new Chart(lcCtx, { type: 'doughnut', data: { labels: ['Prot\u00e9ines', 'Lipides', 'Glucides'].map(TX), datasets: [{ data: [calories * ratios.lc.p, calories * ratios.lc.f, calories * ratios.lc.c], backgroundColor: macroColors, borderColor: '#fff', borderWidth: 2 }] }, options: chartOptions });\n\t\t\tconst mcCtx = document.getElementById('mc-chart').getContext('2d');\n\t\t\tif(mcChart) mcChart.destroy();\n\t\t\tmcChart = new Chart(mcCtx, { type: 'doughnut', data: { labels: ['Prot\u00e9ines', 'Lipides', 'Glucides'].map(TX), datasets: [{ data: [calories * ratios.mc.p, calories * ratios.mc.f, calories * ratios.mc.c], backgroundColor: macroColors, borderColor: '#fff', borderWidth: 2 }] }, options: chartOptions });\n\t\t\tconst hcCtx = document.getElementById('hc-chart').getContext('2d');\n\t\t\tif(hcChart) hcChart.destroy();\n\t\t\thcChart = new Chart(hcCtx, { type: 'doughnut', data: { labels: ['Prot\u00e9ines', 'Lipides', 'Glucides'].map(TX), datasets: [{ data: [calories * ratios.hc.p, calories * ratios.hc.f, calories * ratios.hc.c], backgroundColor: macroColors, borderColor: '#fff', borderWidth: 2 }] }, options: chartOptions });\n\t\t}\n\n\t\tfunction updateBodyStatsDisplay(weightKg, heightCm, gender, units) {\n\t\t\tconst isMetric = units === 'metric';\n\t\t\tconst weightUnit = isMetric ? 'kg' : 'lbs';\n\t\t\t\n\t\t\t\/\/ --- BMI Calculation ---\n\t\t\tconst heightM = heightCm \/ 100;\n\t\t\tconst bmi = weightKg \/ (heightM * heightM);\n\t\t\tlet bmiCategory = 'N\/A';\n\t\t\tif (bmi < 18.5) bmiCategory = TX('Insuffisance pond\u00e9rale');\n\t\t\telse if (bmi < 25) bmiCategory = TX('Poids normal');\n\t\t\telse if (bmi < 30) bmiCategory = TX('Surpoids');\n\t\t\telse bmiCategory = TX('Ob\u00e9sit\u00e9');\n\t\t\tdocument.getElementById('bmi-value').textContent = bmi.toFixed(1);\n\t\t\tdocument.getElementById('bmi-category').textContent = bmiCategory;\n\n\t\t\t\/\/ --- Ideal Weight Calculation ---\n\t\t\tconst heightIn = heightCm \/ 2.54;\n\t\t\tconst inchesOver5Ft = heightIn > 60 ? heightIn - 60 : 0;\n\t\t\tlet idealWeights = [];\n\t\t\tif (gender === 'male') {\n\t\t\t\tidealWeights.push(48.0 + 2.7 * inchesOver5Ft); \/\/ Hamwi\n\t\t\t\tidealWeights.push(50.0 + 2.3 * inchesOver5Ft); \/\/ Devine\n\t\t\t\tidealWeights.push(52.0 + 1.9 * inchesOver5Ft); \/\/ Robinson\n\t\t\t\tidealWeights.push(56.2 + 1.41 * inchesOver5Ft); \/\/ Miller\n\t\t\t} else { \/\/ female\n\t\t\t\tidealWeights.push(45.5 + 2.2 * inchesOver5Ft); \/\/ Hamwi\n\t\t\t\tidealWeights.push(45.5 + 2.3 * inchesOver5Ft); \/\/ Devine\n\t\t\t\tidealWeights.push(49.0 + 1.7 * inchesOver5Ft); \/\/ Robinson\n\t\t\t\tidealWeights.push(53.1 + 1.36 * inchesOver5Ft); \/\/ Miller\n\t\t\t}\n\t\t\tconst minIdeal = Math.min(...idealWeights);\n\t\t\tconst maxIdeal = Math.max(...idealWeights);\n\t\t\tconst idealRangeKg = `${minIdeal.toFixed(1)} - ${maxIdeal.toFixed(1)}`;\n\t\t\tconst idealRangeLbs = `${(minIdeal * 2.20462).toFixed(1)} - ${(maxIdeal * 2.20462).toFixed(1)}`;\n\t\t\tdocument.getElementById('ideal-weight-value').textContent = isMetric ? `${idealRangeKg} kg` : `${idealRangeLbs} lbs`;\n\n\t\t\tconst idealWeightList = document.querySelector('#ideal-weight-card ul');\n\t\t\tidealWeightList.innerHTML = TX(`\n\t\t\t\t<li><span>Formule Hamwi<\/span><span>${(isMetric ? idealWeights[0].toFixed(1) : (idealWeights[0] * 2.20462).toFixed(1))} ${weightUnit}<\/span><\/li>\n\t\t\t\t<li><span>Formule Devine<\/span><span>${(isMetric ? idealWeights[1].toFixed(1) : (idealWeights[1] * 2.20462).toFixed(1))} ${weightUnit}<\/span><\/li>\n\t\t\t\t<li><span>Formule Robinson<\/span><span>${(isMetric ? idealWeights[2].toFixed(1) : (idealWeights[2] * 2.20462).toFixed(1))} ${weightUnit}<\/span><\/li>\n\t\t\t\t<li><span>Formule Miller<\/span><span>${(isMetric ? idealWeights[3].toFixed(1) : (idealWeights[3] * 2.20462).toFixed(1))} ${weightUnit}<\/span><\/li>\n\t\t\t`);\n\n\t\t\t\/\/ --- Max Muscular Potential ---\n\t\t\tconst maxLBMKg = heightCm - 100;\n\t\t\tconst maxLBMDisplay = isMetric ? `${maxLBMKg.toFixed(1)} kg` : `${(maxLBMKg * 2.20462).toFixed(1)} lbs`;\n\t\t\tdocument.getElementById('mmp-value').textContent = maxLBMDisplay;\n\t\t\t\n\t\t\tconst mmpList = document.querySelector('#mmp-card ul');\n\t\t\tmmpList.innerHTML = TX(`\n\t\t\t\t<li><span>Poids total \u00e0 8% BF<\/span><span>${(isMetric ? (maxLBMKg \/ 0.92).toFixed(1) : ((maxLBMKg \/ 0.92) * 2.20462).toFixed(1))} ${weightUnit}<\/span><\/li>\n\t\t\t\t<li><span>Poids total \u00e0 10% BF<\/span><span>${(isMetric ? (maxLBMKg \/ 0.90).toFixed(1) : ((maxLBMKg \/ 0.90) * 2.20462).toFixed(1))} ${weightUnit}<\/span><\/li>\n\t\t\t\t<li><span>Poids total \u00e0 12% BF<\/span><span>${(isMetric ? (maxLBMKg \/ 0.88).toFixed(1) : ((maxLBMKg \/ 0.88) * 2.20462).toFixed(1))} ${weightUnit}<\/span><\/li>\n\t\t\t`);\n\t\t}\n\n\n\t\t\/\/ --- INITIALIZE UI ---\n\t\thandleGoalChange();\n\t\thandleActivityTypeChange();\n\t<\/script>\n<\/body>\n<\/html>\n\n<!-- lean-mesh-v9 -->\n<aside class=\"lean-mesh\" style=\"margin:48px auto;max-width:760px;padding:24px 28px;background:#ffffff;border-left:4px solid #FF2D6E;border-radius:0 12px 12px 0;box-shadow:0 6px 24px rgba(20,20,40,0.06);font-family:-apple-system,'SF Pro Text','Segoe UI',Roboto,Arial,sans-serif;color:#1a1a2e;\"><p style=\"margin:0 0 14px;font-size:13px;font-weight:700;letter-spacing:0.06em;text-transform:uppercase;color:#FF2D6E;\">Leia tamb\u00e9m<\/p><ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\"><li><a href=\"https:\/\/lean-app.com\/pt\/calculateur-deficit-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calculadora de d\u00e9ficit cal\u00f3rico: a abordagem certa para o cutting <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Calcule seu d\u00e9ficit sobre seu TDEE real bodyfat-aware. 3 ritmos: lento\/moderado\/agressivo.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/pt\/calcul-metabolisme-de-base\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">C\u00e1lculo do metabolismo basal: a f\u00f3rmula mais precisa (2026) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Compare Harris-Benedict 1919, Mifflin-St Jeor 1990 e a abordagem Lean sobre sua gordura corporal real.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/pt\/meilleures-applications-calories-2026\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Melhores aplicativos para contar calorias em 2026: 8 apps testados <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Comparativo honesto: Lean, MFP, Cronometer, Yazio, Foodvisor, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/pt\/comparatifs\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Todos os comparativos do Lean frente aos grandes apps de calorias <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Hub: MyFitnessPal, Yazio, Cronometer, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/pt\/lean-vs-myfitnesspal\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Lean vs MyFitnessPal: a f\u00f3rmula TDEE que muda tudo <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Por que o MyFitnessPal erra sobre seu gasto cal\u00f3rico real.<\/span><\/a><\/li><\/ul><\/aside>\n\n\n\n<!-- lean-mesh-v11 -->\n<aside class=\"lean-mesh\" style=\"margin:48px auto;max-width:760px;padding:24px 28px;background:#ffffff;border-left:4px solid #FF2D6E;border-radius:0 12px 12px 0;box-shadow:0 6px 24px rgba(20,20,40,0.06);font-family:-apple-system,'SF Pro Text','Segoe UI',Roboto,Arial,sans-serif;color:#1a1a2e;\"><p style=\"margin:0 0 14px;font-size:13px;font-weight:700;letter-spacing:0.06em;text-transform:uppercase;color:#FF2D6E;\">Leia tamb\u00e9m<\/p><ul style=\"list-style:none;padding:0;margin:0;display:grid;grid-template-columns:1fr;gap:10px;\"><li><a href=\"https:\/\/lean-app.com\/pt\/effet-thermique-des-aliments\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Efeito t\u00e9rmico dos alimentos (TEF): as 69 kcal que os outros apps ignoram <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">O Lean calcula o TEF em tempo real sobre seus macros. Os outros apps n\u00e3o fazem isso.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/pt\/neat-depense-non-sportive\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">NEAT: como o dia a dia queima mais que o esporte <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Por que seus passos e atividades n\u00e3o esportivas representam de 15 a 30 % do seu gasto total.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/pt\/calculateur-deficit-calorique\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Calculadora de d\u00e9ficit cal\u00f3rico: a abordagem certa para o cutting <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Calcule seu d\u00e9ficit sobre seu TDEE real bodyfat-aware. 3 ritmos: lento\/moderado\/agressivo.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/pt\/calcul-metabolisme-de-base\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">C\u00e1lculo do metabolismo basal: a f\u00f3rmula mais precisa (2026) <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Compare Harris-Benedict 1919, Mifflin-St Jeor 1990 e a abordagem Lean sobre sua gordura corporal real.<\/span><\/a><\/li><li><a href=\"https:\/\/lean-app.com\/pt\/meilleures-applications-calories-2026\/\" style=\"display:block;padding:14px 16px;background:#FAF7F2;border-radius:8px;color:#1a1a2e;text-decoration:none;font-weight:600;line-height:1.4;\">Melhores aplicativos para contar calorias em 2026: 8 apps testados <span style=\"color:#4D4D52;font-weight:400;display:block;font-size:14px;margin-top:4px;\">Comparativo honesto: Lean, MFP, Cronometer, Yazio, Foodvisor, Lifesum, FatSecret, Noom.<\/span><\/a><\/li><\/ul><\/aside>","protected":false},"excerpt":{"rendered":"<p>Calculadora TDEE avan\u00e7ada: BMR via gordura corporal, NEAT (passos), EAT (treinos) e TEF, para calorias de manuten\u00e7\u00e3o precisas. Proje\u00e7\u00e3o de 90 dias, macros, IMC e massa magra.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1520","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calculadora TDEE gratuita: homem e mulher (2026) - Lean<\/title>\n<meta name=\"description\" content=\"Calcula teu TDEE com base na tua gordura corporal real e nos teus passos, n\u00e3o numa op\u00e7\u00e3o sedent\u00e1rio ou ativo.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lean-app.com\/pt\/calculateur-tdee\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calculadora TDEE gratuita: homem e mulher (2026) - Lean\" \/>\n<meta property=\"og:description\" content=\"Calcule seu TDEE sobre sua massa magra real: BMR, NEAT dos seus passos, EAT por treino, TEF sobre seus macros. 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